Saturday

Beast River Fitness – WOD

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”
– Marcus Aurelius

Metcon

Metcon (Time)

Snatch’n’Rope

50 DB Snatches

5 Rope Climbs

40 DB Snatches

4 Rope Climbs

30 DB Snatches

3 Rope Climbs

20 DB Snatches

2 Rope Climbs

10 SB Snatches

1 Rope Climb

50/35/20/16
– Alternating Snatches

Rope Climb Subs:

– 1 =1 Laying Hand-over-hand acends

– 6 ring rows = 1 Rope Climbs

OUTDOOR TRACK WOD

Metcon (4 Rounds for reps)

1-Mile Run

Rest 3:00

800

Rest 3:00

400

For Time:

40-30-20-10

Push-ups

+

30 Air Squats

After each round of Push-ups is 30 Air Squats
Each component is a “round”

Rnd 1 = Mile

Rnd 2 = 800

Rnd 3 = 400

Rnd 4 = Little Metcon